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  6. Kale vs. Savoy cabbage

Kale vs. Savoy cabbage — In-Depth Nutrition Comparison

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How are kale and savoy cabbage different?

  • Kale is richer in vitamin K, vitamin A, vitamin C, copper, manganese, and iron, while savoy cabbage is higher in folate.
  • Kale covers your daily need for vitamin K, 623% more than savoy cabbage.
  • Kale contains 14 times more vitamin A than savoy cabbage. Kale contains 13621 IU of vitamin A, while savoy cabbage contains 1000 IU.

Kale, cooked, boiled, drained, without salt and Cabbage, savoy, raw types were used in this article.

Infographic

Kale vs Savoy cabbage infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kale
Kale
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Contains more CalciumCalcium +105.7%
Contains more IronIron +125%
Contains more CopperCopper +151.6%
Contains less SodiumSodium -17.9%
Contains more ManganeseManganese +131.1%
Contains more MagnesiumMagnesium +55.6%
Contains more ZincZinc +12.5%
Contains more PhosphorusPhosphorus +50%
~equal in Potassium ~230mg
~equal in Selenium ~0.9µg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kale
Kale
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Contains more Vitamin CVitamin C +32.3%
Contains more Vitamin AVitamin A +1262%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin KVitamin K +1087.5%
Contains more Vitamin B1Vitamin B1 +32.1%
Contains more Vitamin B5Vitamin B5 +281.6%
Contains more Vitamin B6Vitamin B6 +37.7%
Contains more FolateFolate +515.4%
Contains more CholineCholine +2975%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale Savoy cabbage DV% diff.
Vitamin K 817µg 68.8µg 624%
Vitamin A 681µg 50µg 70%
Folate 13µg 80µg 17%
Vitamin C 41mg 31mg 11%
Manganese 0.416mg 0.18mg 10%
Copper 0.156mg 0.062mg 10%
Iron 0.9mg 0.4mg 6%
Vitamin E 0.85mg 0.17mg 5%
Calcium 72mg 35mg 4%
Vitamin B6 0.138mg 0.19mg 4%
Fiber 2g 3.1g 4%
Vitamin B2 0.07mg 0.03mg 3%
Vitamin B5 0.049mg 0.187mg 3%
Magnesium 18mg 28mg 2%
Choline 0.4mg 12.3mg 2%
Phosphorus 28mg 42mg 2%
Vitamin B3 0.5mg 0.3mg 1%
Polyunsaturated fat 0.193g 0.049g 1%
Vitamin B1 0.053mg 0.07mg 1%
Calories 28kcal 27kcal 0%
Protein 1.9g 2g 0%
Fats 0.4g 0.1g 0%
Carbs 5.63g 6.1g 0%
Net carbs 3.63g 3g N/A
Potassium 228mg 230mg 0%
Sugar 1.25g 2.27g N/A
Zinc 0.24mg 0.27mg 0%
Sodium 23mg 28mg 0%
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.052g 0.013g 0%
Monounsaturated fat 0.03g 0.007g 0%
Tryptophan 0.023mg 0.02mg 0%
Threonine 0.085mg 0.069mg 0%
Isoleucine 0.114mg 0.101mg 0%
Leucine 0.133mg 0.103mg 0%
Lysine 0.114mg 0.094mg 0%
Methionine 0.018mg 0.02mg 0%
Phenylalanine 0.097mg 0.064mg 0%
Valine 0.104mg 0.085mg 0%
Histidine 0.04mg 0.041mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
3
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more FatsFats +300%
~equal in Protein ~2g
~equal in Carbs ~6.1g
~equal in Water ~91g
~equal in Other ~0.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains more Mono. FatMonounsaturated fat +328.6%
Contains more Poly. FatPolyunsaturated fat +293.9%
Contains less Sat. FatSaturated fat -75%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients
  2. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.